Test Publish by College of Wooster

wild foods ninja 40 recipes using 8 amazing herbs

Rosalee de la ForĂŞt

Introduction

Harvesting Considerations

Simple Wild Foods Ideas

Wild Salads!

Herbal vinegar!

de la Forȇt Salad Dressing!

Plants for tea!

Jams and Jellies and Syrups!

Roasted Root Extravaganza!

Dandelions

Dandelion Pesto!

Dandelion Greens Sauté!

Dandelion or Red Clover Fritters!

Pickled Dandelion Flower Buds!

Dandelion Flower Wine!

Dandelion coffee!

Dandelion Flower Cookies!

Dandelion Flower Lemonade!

Chickweed

Chickweed Grilled Cheese Sandwiches!

Chickweed Pesto!

Steamed Chickweed!

Chickweed Spread!

Yellow Dock

Dock Seed Crackers!

Yellow Dock Frittata!

Yellow Dock Root Syrup!

Elderberry

Elderberry Juice!

Elderberry Syrup!

Elderberry Cordial!

Elderflower Amish Oatmeal!

Elderberry Capers!

Stinging Nettle

Stinging Nettle Eggplant Parmesan!

Stinging Nettle Pizza!

Stinging Nettle on the Side!

Stinging Nettle Soufflé!

Burdock Root

Marinated Burdock Root!

Nourishing Bone Broth!

Roses

Rose Petal Honey!

Rose Hip Honey!

Rose Hip Syrup!

Rose Hip Cordial!

Rose Butter!

Bee Pollen Bee Pollen Candy!

Seaweed

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Seaweed Energy Bars!

Sea Zest Seasoning!

Where to harvest

Further Resources

About Rosalee

Introduction My first forays into the world of plants began with Karen Sherwood of Earthwalk Northwest. When I began studying with her I had no idea what a plantain leaf was or even how to identify a cedar tree. Lucky for me Karen was a patient, wise, and entertaining mentor. Before long we were heading into the garden for edible weeds and stalking the moist forest of the Pacific Northwest in search of abundant and edible native plants. I distinctly remember my first blackberry picking adventure. I was absolutely astounded that we could gather bushels and bushels of blackberries (they are an invasive weed in the Pacific Northwest), which were then turned into the most delicious cobblers. And it was truly astounding to me. I kept repeating in my head over and over, “this is free! this is free!” (Can you tell I was a recent college graduate with no money?) And that was truly the beginning. On that same trip I was suddenly introduced to what would become one of my favorite plants, stinging nettle. You can imagine my dismay at feeling her first touch, watching the uncomfortable welts grow on my arm, and yet discovering that this was actually an incredibly nutritious plant. For many people harvesting wild plants is about economics. Nutritious and tasty weeds grow abundantly and cost nothing but your time. For me, I think that wild plants are priceless. Creating seemingly exotic meals with wild weeds is a satisfying endeavor. Rather than standardized processed food products that are the same experience no matter the time of year or the location, I know that each precious sip of my dandelion wine is an experience to be treasured. It is still fascinating to me when I see gardeners disdainfully pulling nutritious plants from their gardens in order to grow plants that require a much longer growing season, a lot more work, and undoubtedly do not contain the same nutrient-dense qualities as many of these weeds. Even worse is the homeowner spraying harmful chemicals on their lawns in an attempt to eradicate a beautiful and nutritious plant. For three years I was at Karenʼs side. We traveled to the San Juan islands to learn of the sea and her weeds. We headed inland to discover the bounty of the desert and we enjoyed the lusciousness of our own backyards. I learned the simplicity of plants during a survival situation and I tasted Karenʼs incredible gourmet recipes at her monthly Wild Edible Feast Dinners. Many of the recipes in this book are variations that were taught to me by Karen. Writing this Wild Foods ebook has brought me back many fond memories of my beginning plant explorations. While we undoubtedly learn the most from the plants themselves, it is my hope that people beginning to learn about the many amazing uses of wild plants have a mentor as loving and as wise as I have. Rosalee Twisp, WA 2010 © 2010 Rosalee de la Forȇt 4

Harvesting Considerations 1. Be entirely certain you know the plant you are harvesting. If necessary use several different field guides, consult a knowledgeable person, and if still uncertain watch the plant through the seasons to confirm your ID. Itʼs much easier to ID a plant in flower than it is to ID just the leaves. Starting in the summer of 2010 John and I will be releasing a botany for herbalists course on HerbMentor.com that will help those people who are new to plants with the identification process. 2. Be completely certain the area you are harvesting from has not been sprayed with pesticides or has not been subjected to other harmful chemicals that are not conducive to human health. Areas to be suspicious of include: lawns that have been treated with chemicals, roadsides, golf courses, and along power lines and railroad tracks. You also want to avoid areas that have high animal traffic to avoid urine and piles of poop! 3. Tread lightly and never pick too many plants for an area. The general rule is to only pick one plant for every twenty plants in an area. For very rare endangered species this would be even less and for dandelions in your garden this could certainly be a lot more. 4. This is mainly a book of recipes and not a field guide. You take full responsibility for the safety of yourself and your dinner guests. Be sure you know what you are harvesting. 5. Be aware of your surroundings. Do not harvest plants near poisonous plants to avoid getting water hemlock roots in with your dandelion roots. 6. Say thanks. Bring a gift. Spread some seeds.

Enjoy!

Simple Wild Foods Ideas While making complex recipes can be a fun way to explore plants, sometimes the simplest of ideas are the most practical. Here are some general ways that I often enjoy plants.

Wild Salads dandelion leaves and flowers; chickweed leaves; lambʼs quarter leaves; spring beauty leaves and flowers; violets flowers and leaves; yellow dock leaves; plantain leaves; mustard flowers and leaves; oxeye daisy leaves;

Herbal vinegar Apple cider vinegar is a great way to extract minerals and other nutrients from plants. You can use other quality vinegars for this as well, but I would avoid white distilled vinegar for internal use. To make an herbal vinegar: •Fill a glass jar with lightly packed herbs (see below for suggestions) •Cover the herbs with organic apple cider vinegar •Place a plastic lid on the jar (or a plastic-lined metal lid.) Over time metal that comes in contact with vinegar will corrode. •Label the jar and store for a month to six weeks. •Strain and enjoy! Here are some of my favorite plants to make vinegar with nettle leaves dandelion roots and leaves hawthorne berries chickweed leaves yellow dock root lambʼs quarters burdock roots cleavers

de la Forȇt Salad Dressing This dressing is my husband, Xavierʼs creation. We eat it on salads, salmon and with artichokes. Ingredients three tablespoons of olive oil one tablespoon apple cider vinegar one teaspoon of mustard one teaspoon of miso one clove of garlic crushed one tsp of herbs such as thyme, oregano, parsley, basil, etc. Mix all the ingredients together, stirring until blended.

Plants for tea Many plants are wonderful simply as a tea. Try drying the following to enjoy in your herbal brew. dandelion root (roasted) burdock root (roasted) elderberries (blue varieties) elderflowers stinging nettle leaves rose petals rose hips

Jams and Jellies and Syrups All wild berries can be made into a delicious treat like jam, jelly, or a simple syrup. rose hips elderberries (blue varieties) chokecherries black berries violets

Roasted Root Extravaganza Many wild roots can be used in stir fries and similar dishes. You might try this with the following roots. dandelion roots jerusalem artichokes burdock roots salsify roots © 2010 Rosalee de la Forȇt 7

Dandelions Taraxacum officinale Dandelions are an incredible weed. They grow abundantly and they grow everywhere! When I see the vibrant yellow dandelion blossoms in the spring I canʼt help but give thanks to this beautiful and useful plant. Dandelion is an incredibly generous plant. Every part of the plant can be utilized in some way.

Leaves Dandelion leaves are very nutritious. They are loaded with vitamins A and C, phosphorus, potassium, and magnesium. Young, tender dandelion leaves are pleasantly bitter. This bitter flavor stimulates digestion by promoting digestive juices like saliva, hydrochloric acid, and bile. Herbalists often describe the bitter flavor as one that tones the liver and encourages healthy function of the liver and gallbladder. Incorporating bitter flavors into each meal to improve digestion is a simple habit that can support the general health of your body. In France they call dandelion “pissenlit”, which can be roughly translated to “pee-in-thebed.” Although not a very romantic name, it is a very fitting description for this highly diuretic plant. Because of this, people with low blood pressure should avoid eating large amounts of dandelion leaves. Roots Dandelion roots go deep into the earth, pulling up minerals and other nutrients from the soil. Dandelion roots are one of the most often used plant medicines by herbalists for liver health. You can let your food be your medicine by using these pleasant tasting roots in your meals. Flowers Dandelion flowers are not as noteworthy in nutritional value as the leaves and roots; however, the flowers offer food for the soul. One spring I persuaded my husband to help me gather and process dandelion flowers for wine. This is a lot of work and my husband does not drink wine so you can imagine his initial excitement. We started to work with him grudgingly by my side, obviously thinking of better ways to spend the afternoon. However, before we knew it we were both joyously laughing and singing and having an enjoyable experience. Since then I have heard from many herbalists who have similar experiences. I dare you to try working with dandelion flowers and see how they affect you. © 2010 Rosalee de la Forȇt 8

Harvesting Tips There are a few other plants out there who resemble dandelion. To be certain you have the right plant be sure the leaves are completely smooth without any hairs. Another way to ensure you have the right plant is that each flower is attached to one stalk ( as opposed to many flowers coming from one stalk). Leaves: Harvest the young tender leaves either in the spring or fall. The older a dandelion gets the more bitter it will be. You can always do a field taste test to determine if the leaves are palatable. Roots: These are ideally harvested in the fall after the plants have gone to seed or harvested in the spring before the plant has put a lot of energy into leaves or flowers. When I am harvesting the roots for medicine I like to be more particular about harvesting times. When I am harvesting them for food I say anytime goes! Flowers I like to harvest flowers that are fully open. Because they open when they are in sunlight a bright sunny morning is a perfect time. Generally you want to immediately use the flowers you harvest. If you keep them in the fridge they will close up. If you dry them they will go to seed.

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Dandelion Pesto We love this pesto as a dip, on bread, pasta, salmon, or even a couple tablespoons on eggs. Ingredients 2-4 crushed cloves of garlic 1/2 cup cold pressed olive oil 2-3 cups of young dandelion leaves 1/4 cup of freshly grated parmesan cheese dash of sea salt squirt of lemon juice (optional) 1/4 cup of ground nuts (walnuts, pine nuts) I prefer to make this type of mixture in a food processor. If you have one of these handy devices simply place all the ingredients in the processor and blend until well mixed together. If you do not have a food processor you can make this in a blender and since I have burned out many a blender doing this here are my very precise instructions on how to make dandelion pesto and not break your blender in the process.

• Place oil, garlic, and salt in the blender along with half of the dandelion leaves. • Blend well and then add the other half of the leaves. When finished blending it should be of a good consistency although still a little runny.

• Pour into a bowl and add desired amounts of parmesan cheese, ground nuts, and lemon juice.

Dandelion Greens Sauté I learned this simple sauté from Paul Chhabra who, besides being a fabulous chef, is also an herbalist, physical therapist, naturopathic doctor and structural medicine specialist. We use this base recipe in quiches, tacos, or simply rolled up in a large kale, chard, or lettuce leaf. Ingredients 1 onion pinch of sea salt pinch of cayenne 2 tablespoons of olive oil or butter 2 cloves of garlic 1 bunch of dandelion greens 1 squirt of lemon

• Begin by sautéing the onion, salt, and cayenne in olive oil or butter until the onion has been caramelized and is a rich brown color.

• Add the garlic and sauté for a minute more. • Add the dandelion greens and sauté until wilted and then add a squirt of lemon juice.

Dandelion or Red Clover Fritters This is wild junk food at its best! You can choose to eat them sweet or savory with the options below.

Ingredients 1/3 cup flour 1/3 cup milk 1 teaspoon baking powder 1/3 cup corn meal 1 egg Dash of sea salt Generous amount of a quality oil that can withstand high heat. Here is a listing of oils with their smoke points. For sweet: One tablespoon honey (or to taste) Cinnamon, cloves, cardamom, nutmeg to taste For savory Thyme, rosemary, oregano, or other savory herbs to taste Possibly adding more salt

• Mix the dry ingredients together and then add eggs and mix well. • Add sweet or savory ingredients. • Dip the flower blossoms into the mix and fry in hot oil until golden.

Pickled Dandelion Flower Buds One of my favorite areas to harvest dandelions are in fallow fields. The soil is usually tilled well so the harvesting is easy. When I am able to find these areas I often harvest the entire plant. Returning home I separate the leaves from the roots, the flowers from the stems, and reserve those tight light flower buds for the following recipe. Be sure to use the flower buds when they are still tightly closed and before they have ever opened. Ingredients 1/2 cup onions 3 tablespoons fresh minced ginger 4-5 garlic cloves 1 cup dandelion flower buds apple cider vinegar Tamari or soy sauce Rinse the flower buds well and place into a pint jar with the onions, garlic, and ginger. Fill halfway with the apple cider vinegar and then halfway with the Tamari or soy sauce. Cover with a plastic lid or a metal lid with a plastic buffer. (Vinegar will corrode the metal lid.) Let sit for three weeks in the fridge and then enjoy on salads, as a snack, and on tuna fish sandwiches. These will keep indefinitely in the fridge.

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Dandelion Flower Wine Making dandelion wine is undoubtedly a lot of work. Harvesting the flowers and preparing them can take hours. So why go to all that hassle? Dandelion wine is absolutely delicious! We love drinking this little cup of sunshine on the winter solstice. If you have never made wine before you might want to watch my instructional video on how to make dandelion wine on HerbMentor.com. Ingredients 3 quarts of freshly picked dandelion flowers 1 lb of white raisins, chopped (see note below) 1 gallon of distilled water 3 pounds of granulated sugar 2 organic lemons 1 organic orange yeast and yeast nutrient After harvesting the flowers you can further process them by removing the green portion under the flowers. Called the bracts, they can add a bitter flavor to the wine. I usually remove these for my own batches, but I have heard of many a successful batch without doing this process. Put the flowers in a large bowl. Add the juice and zest of the lemons and orange. Add the chopped raisins. White raisins contain sulphur as a preservative. If you would like to avoid this, use regular raisins. However, your wine will not have that characteristic golden color. I have also used apricots for this as well. Boil one gallon of distilled water. Distilled water isnʼt absolutely necessary, but will help reduce any occurrence of unwanted microbes in your wine. Pour the boiling water over the dandelion flowers, citrus juice, and raisins and cover tightly with cloth. Leave for two days, stirring twice daily. Do not exceed this time. After two days strain well. Boil one pint of water. Add sugar and stir until it dissolves. Let this sugar mixture cool to room temperature. Prepare the yeast according to directions. Any white wine yeast will work fine.

Add the cool sugar mixture, the yeast and yeast nutrient to the dandelion flower water. Keep this is a warm place for three days. After three days transfer to a secondary fermentor and cap with an airlock. This wine will be best in 6 months to a year.

Dandelion coffee Collect dandelion roots. Ideally you want them after they have gone to seed or before they flower (but really any time will work). Wash the roots well, and cut into small pieces. For long term storage dry these well and store in an air tight container. You can either roast them all up at once and store them like this, or store them unroasted. If you want your yummy roasted root beverage today, simply roast them while they are still fresh. To roast the root: Place the dried or fresh root in a cast iron. Use low heat until they turn brown and have a pleasant odor. Once roasted you are ready to make your beverage. Place a couple of tablespoons of roasted root in 8 oz of water, simmer for seven minutes and then strain. If desired you can add cream and enjoy. Notes: Other roots make great beverages as well, including roasted burdock root and roasted chicory root. Another variation on this is to include chai spices like ginger, cardamom, cinnamon, anise, all spice, and/or nutmeg.

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Dandelion Flower Cookies This recipe comes from an HerbMentor.com newsletter. Itʼs a really fun way to celebrate spring and kids will love participating in the preparation and the consumption of these tasty treats. Ingredients 1 stick of butter 1/2 cup of honey 2 eggs 1 teaspoon vanilla 1 cup whole wheat pastry flour 1 cup regular oats 1/2 cup freshly picked dandelion flowers Preheat oven to 3750. Melt butter on low heat. Set aside to cool slightly. Remove all of the green stems and bracts from the dandelion flowers; set aside. Mix together the dry ingredients in a medium bowl, set aside. Mix the dandelion flowers into the honey and butter mixture. Add the eggs and vanilla and stir well. Add the wet mixture to the dry mixture and stir well. Place by the tablespoon full onto greased cookie sheets. Bake for 12 minute or until golden brown on the edges.

Dandelion Flower Lemonade I learned this recipe from Kimberly Gallagher in an HerbMentor.com newsletter. This is a simple and easy way to enjoy the gifts of the spring season. And by all means, send the kids out to enjoy the day and encourage them to bring back lots of dandelion flowers.

Ingredients 2 quarts of freshly picked dandelion flowers gallon sized jar four lemons honey Place the dandelion flowers in the gallon sized jar. Fill the jar with room temperature water plus the juice of four lemons. Add fresh honey to taste and then chill in the fridge. It is ready to serve in about four hours. You can strain off the flowers, or leave them in as a beautiful addition to your dandelion lemonade.

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Chickweed Stellaria media One of my favorite harbingers of spring is fresh young chickweed. Chickweed has a bright spring taste and can be enjoyed in many ways. While itʼs in season I try to incorporate it into every meal. Chickweed pesto with eggs in the morning, chickweed on my sandwiches for lunch, fancy dinner salads with chickweed and other wild greens, and not to mention chickweed spread for snacks.

Chickweed is super nutritious. Itʼs high in calcium, minerals, potassium, and magnesium. Besides being a nutrient-dense and delicious plant chickweed can be used as a poultice on hot conditions like sunburns, irritated eyes, or insect bites to cool things down. Chickweed can also get things moving in the body. You can use it internally and externally for relieving signs of stagnation such as cysts and swollen lymph glands. Susun Weed recommends befriending chickweed as an ally for weight loss. Identification and Harvesting tips Chickweed is a low growing plant with a delicate root system. In more temperate climates it grows during the winter to early spring and can be a perennial or an annual. Its leaves have an oval shape and grow in an opposite pattern. The flowers have five petals that are deeply divided, giving the appearance of ten petals. One of the best ways to assure identification of chickweed is to look very closely at the stem of the plant. It will have little vertical hairs growing up along one side of the stem and a leaf junction, and following this the line of vertical hairs will switch sides of the stem. Chickweed is best in the spring, although some climates produce a bountiful fall crop as well. To harvest chickweed I bring my scissors and simply snip the whole plant a couple inches from the soil. What results is a fresh bunch of greens immediately ready for good eating.

Chickweed Grilled Cheese Sandwiches A simple way to get this delicious green into anyoneʼs diet. This more gourmet recipe calls for goat cheese and olives but can be simply made up with a couple of good slices of cheddar. Ingredients 2 pieces of bread soft goat cheese spread sliced kalamata olives chickweed butter Butter one side of each bread piece and place one piece on a skillet. Turn the stove to low to medium heat. Cover the slice of bread with cheese, sliced olives, then chickweed, and place the other slice of bread on top with the butter side facing up. Grill until the bottom slice of bread has turned golden brown. Flip the sandwich, turn to low heat, and cover. Itʼs done when both sides are golden brown and the cheese has been melted.

Chickweed Pesto I absolutely adore chickweed pesto and I hope that you do too! I prefer making this pesto in a food processor as the chickweed stems tend to get caught up in the blender blades. This easily overheats the blender and removing those stems can be tedious work. If you only have a blender, simply chop up the chickweed really well before placing it in the blender. Ingredients 2-4 cloves of garlic minced 1/2 cup of cold pressed olive oil 2-3 cups freshly picked young chickweed leaves 1/4 cup freshly grated parmesan cheese Dash of sea salt Place all the ingredients in a food processor. Blend well. Voila! We enjoy this on crackers, with pasta, spread on sandwiches, and even with scrambled eggs.

Steamed Chickweed Need dinner fast? Hereʼs a delicious side dish that only takes moments to harvest and prepare. Ingredients 10 cups of chickweed Olive oil Roasted walnuts or pecans Sauce: 2 Tablespoons balsamic vinegar 1 Tablespoon Sesame Oil 2 garlic cloves minced 1 Tablespoon toasted sesame seeds 1/2 tablespoon of honey Mix the sauce together. Stir fry the chickweed in olive oil briefly. Add the sauce and roasted nuts. This goes well with pasta or as a side dish to chicken or lamb.

Chickweed Spread cloves of garlic, peeled 1 small red or white onion or shallot 2 cups FRESH chickweed 1 ripe avocado, peeled and pitted 1/2 cup toasted almonds 1/3 cup pitted kalamata olives 3 tablespoons mustard leaves 2 tablespoons miso 1 teaspoon cayenne pepper salt and lemon juice to taste. To make the spread: Peel and chop your garlic and onion. Toast your almonds in a skillet on the stove or on low heat in your oven. Chop your chickweed and mustard greens. Peel or scoop out your avocado. Add all the ingredients to the blender except the salt and lemon juice. Blend well Scoop out into a bowl. Add salt and lemon juice to taste. We added about 1 tablespoon of lemon juice and 1/4 teaspoon of salt Enjoy with chips, crackers, or bread! -Kimberly

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Yellow Dock Rumex crispus, R. occidentalis I love going on wild plants walks with people just beginning to learn about wild plants as a source of food. People leave the walk with a whole new understanding of those “pesky weeds.” Yellow dock is no exception. Whether they know it or not, most people are aware of yellow dock. In the late summer and fall its large rust-colored seed stalks fill fields and other open spaces, making it a highly visible and easily recognizable plant. We can use yellow dock throughout the year for food and medicine. Leaves The young tender leaves of yellow dock are a wonderful spring green that can be eaten as a salad or cooked as a potherb. I love chopping up these leaves and mixing them with other salad greens. Besides being high in iron the leaves also contain significant levels of calcium, vitamin C, potassium, and beta carotene. They have a slight lemony twang to them. This indicates the presence of oxalic acid, which is also found in spinach and beet greens. It is not recommended to eat large amounts of the raw green leaves because of the presence of this oxalic acid. Normal salad servings are fine. Seeds Besides enjoying the young spring leaves, you can also utilize this plant in the fall by gathering the plentiful rust-colored seeds and grinding them to make flour. Roots The roots are more medicinal than edible. Each year we make yellow dock vinegar and yellow dock syrup. Both are great digestive aids and gentle laxatives. Harvesting and Identification Tips This plant is most easily recognizable in the fall. The long seed stalks can be up to five feet in height and are more commonly about three feet tall. The leaves are some of the first to appear after the snows melt here in the Methow Valley. The leaves are elongated and up to 12 inches in length and about 4 inches wide. Some species have distinctive curling on the edges of the leaves. In the spring the seed stalk from the previous year is often still present and can help you to both locate and identify the plant. The root is a taproot. It is covered in a dark brown sheath and just underneath the sheath the color is bright yellow. You can harvest the leaves when they are young. The older they get the less tasty they are. The seeds can be harvested once they turn a deep rust color, usually in the late summer and early fall. The roots are preferably harvested in the fall after the first couple frosts (climate depending of course) and, if necessary, early spring. © 2010 Rosalee de la Forȇt 22

Dock Seed Flour This is one of my favorite recipes that I learned from Karen Sherwood. You can add this hearty flour to your pie crusts, breads, or the cracker recipe below.

Directions Harvest yellow dock seeds in the late summer and fall when they have turned a rusty brown color. Place them in a brown paper bag and leave this on its side for a couple of hours or overnight (this lets any small creatures that may have been living in the seeds crawl out and find shelter elsewhere). Go through the seeds, picking out any leaves or other debris. Place in a blender or food processor until it is ground into flour. Store this flour in a glass jar.

Dock Seed Crackers I love these hearty crackers with brie or goat cheese. Thank you to Sunny Savage at WildFoodPlants.com for the use of this gorgeous photo.

Ingredients One cup of dock seed flour One teaspoon of salt One cup flour of your choice (My favorites are whole wheat pasty flour and rye flour) Mix in enough water to make a pliable but not sticky dough. On a well-floured surface, roll dough as thin as possible. Cut into desired shapes or transfer it whole to a well-oiled cookie sheet. Bake for 10-12 minutes at 375 or until crisp. ÂŠ 2010 Rosalee de la ForČ&#x2021;t 23

Yellow Dock Frittata This breakfast dish can be made with any wild greens. Yellow dock leaves give it a nice lemony taste Ingredients 12 eggs 1 cup of cream two sausages two scallions ¼ kalamata olives ½ feta salt pepper Leafy greens (yellow dock, dandelion, lamb’s quarters) Thyme Preheat oven to 350. In a medium bowl combine the eggs, cream, salt, pepper, and thyme. Cook the sausages in a medium cast iron skillet. Add the bulb of the scallions – reserve the green tops for later. Sauté for two minutes. Add the wild leafy greens, sauté until wilted. Remove from heat. Pour the egg mixture over the cooked sausages and greens. Sprinkled the feta and olives evenly throughout the mixtures and then spread the scallion greens on top. Bake for 30 minutes or until the top is lightly browned.

Yellow Dock Root Syrup A tasty digestive aid that is more medicinal than edible, but since this is my ebook I am going to let it slide. This syrup is especially useful for those having a difficult time assimilating iron.

Ingredients 2 ounces of freshly chopped root 16 ounces of water 4 ounces of blackstrap molasses Simmer the root in the water until the liquid is reduced by half. Strain off the root and add the 4 ounces of blackstrap molasses. This should keep for quite a while (months) and it is best to store it in the fridge.

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Elderberry Sambucus spp. Elderberries are a delicious edible treat that offer us medicinal benefits as well. Long touted as a remedy for colds it has now been scientifically proven to be effective against many viral strains. Herbalists refer to it as an immunomodulator: something that can help regulate the immune system. The flowers are a relaxing diaphoretic that can be used for fevers associated with heat and tension. The berries are most often used at the first sign of an illness to bolster the immune system. Both are very effective yet gentle enough (and tasty enough) for children. We can use the flowers and the unripe and ripe berries for food. Harvesting and Identification tips Elder trees grow as a small tree or shrub. The leaves are pinnately divided and often have serrated edges. They grow as opposite leaflets. The flowers are cream colored and grow in flat umbel-shaped clusters. Where I live the flowers tend to bloom around the 4th of July. There are several varieties of elders and we typically use any of the blue berried varieties. This includes Sambucus canadensis, S. nigra, and S. mexicana. The red berried variety, Sambucus racemosa, can be used to make jams and jellies. S. racemosa has a higher content of cyanic compounds and should always be prepared with heat, strained of the seeds, and never eaten raw in large quantities. These red berries are more mealy than the blue varieties. “Blue” elderberries vary considerably in color. Some are blue, some are blue with a white covering, and some are a darker purple and even more towards black. You can harvest the berries once they have turned whichever blue color they are when ripe and are juicy. Some people prefer to harvest the berries in the fall after a couple of frosts. This is a nice ideal but really depends on your climate and time schedule. Some people avoid working with elderberries because the process of removing the berries from the stems is a lot of work. However, here is a simple trick to make the task easier. After harvesting the berry umbels place them in a bag in the freezer. Let them sit overnight (or several hours). Once the berries are frozen you can use a fork to separate the berries from the stems. The bark and leaves of the elder shrub contain harmful alkaloids. Children especially should avoid ingesting any of these parts raw. Elder branches are pithy in the center and can be easily made into flutes or blow guns, but all of these parts need to be processed properly (mainly with heat) to avoid harming the user. © 2010 Rosalee de la Forȇt 26

Elderberry Juice A simple way to enjoy elderberries is by making a juice out of them. Place fresh berries (with stems removed) into a pot. I like to add just a little bit of water, maybe two tablespoons, to the pot as well. Turn the heat on low and gently crush the berries with a berry masher or a large stirring spoon. (Wooden spoons will be stained purple.) As the mixture heats up more of the juice will be released from the berries. I let the berries simmer while continuing to crush them for about 20 minutes. After straining you can further “juice” the berries by placing them in a jelly bag or in a couple layers of cheesecloth. After it cools, you can continue to squeeze out any remaining juice. The resulting liquid will be rather tart. You can add honey, maple syrup, or sugar to taste. This mixture can last a few days in the fridge, but it’s best to consume immediately. You can also make elderberry juice, syrup, and cordial with dried berries. Simply simmer one part dried berries to two parts water for about twenty minutes and then strain. (This could be one cup of dried elderberries to two cups of water.) This elderberry juice is now the base of the following two recipes.

Elderberry Syrup The only difference between a juice and a syrup is the amount of sugar. To make a syrup simply follow the directions above. Measure out the resulting liquid and then add up to an equal proportion of honey or sugar. So, if you have two cups of elderberry juice you can add up to two cups of honey. Two cups may be too sweet for some so it’s best to add a little and do a taste test. For best results add the honey or sugar while their juice is still warm so that the sugars dissolve. This can be enjoyed as you would any syrup, on pancakes, french toast, dessert dishes, etc. Also a fabulous medicinal syrup, you can use it for sore throats or liberally at the first sign of a cold. When making elderberry syrup I like to add tasty warming spices like cinnamon, nutmeg, cloves, cardamom etc. You can add these whole during the simmering process or add them powdered at the end.

This may keep up to a couple of months in the fridge. This mostly depends on how much sugar is added. You can also freeze the syrup to prolong it’s shelf life. To freeze it in small batches you can place it in ice cube trays.

Elderberry Cordial Elderberry cordial can be a way to further prolong the shelf life of elderberry syrup without freezing. Or it can simply be a delicious after-dinner beverage. To make elderberry cordial simply follow the directions above for making a juice. Once that process is complete you can add an equal part of brandy and then honey to taste. Adding warming spices like cinnamon, cardamom, ginger, cloves, nutmeg, allspice, etc. can be quite delicious as well.

Elderflower Amish Oatmeal During my years of apprenticing with Karen Sherwood we would often have this delicious breakfast dish during weekend classes. This popular amish dish is simply jazzed up with elder flowers.

Ingredients 1 and a 1/2 cups oats 2 bunches of elder flowers 1/2 cup sugar 1 teaspoon baking powder 1/4 teaspoon salt 1/4 cup melted butter 1 egg 1 teaspoon vanilla 1/2 cup milk Warm milk to serve Fresh fruit or other preferred topping Remove the flowers from the stems. Combine the oats, flowers, sugar, baking powder, and salt in a medium bowl. In a separate bowl combine the melted butter, milk, vanilla, and egg. Mix the two together. Spread evenly in a greased 9X13 inch pan. Bake at 350 for 25-30 minutes or until the edges get golden brown. Immediately spoon into bowls, add milk and other desired toppings. © 2010 Rosalee de la Forȇt 28

Elderberry Capers Elderberry capers are made with the unripe green berries. I first learned to make elderberry capers from Billy Joe Tatum's Wild Foods Cookbook. Over the years we have varied the recipe to suit our tastes. We enjoy these elderberries as we would regular capers - on fish, salads, and tuna fish sandwiches.

Ingredients 2 cups unripe elderberries stems removed Âź cup sea salt 1 cup water 1 cup apple cider vinegar Wash the green elderberries, drain them well, and place the elderberries in a sterile crock or jar. Dissolve the sea salt in the water and pour over berries. Cover with a cloth and let stand for 2 days. After two days drain the green elderberries. Place them into sterile canning jars, leaving an inch of space from the top. Boil the vinegar and then pour into jars and seal immediately.

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Stinging Nettle Urtica dioica Stinging nettle is hands down one of the most nutritious wild plants. It is packed with vitamins and minerals and it even has a high amount of protein. Eating this plant regularly can decrease allergy symptoms, increase energy levels, and improve the quality of your hair, skin, and nails. One of my favorite herbal quotes comes from David Hoffman who says, “When in doubt, choose nettle.” Herbalists use the young leaves, roots, and even the seeds in herbal preparations. For food we eat the young leaves.

Nettles usually grow abundantly and once you learn how to avoid the stinging hairs they are a breeze to gather in quantity. Harvesting and identification tips Nettle grows up to 7 feet tall in single stalks. The leaves form an opposite growth pattern and are slightly toothed. Young nettle plants may have a reddish tint to them, becoming completely green as they age. The flowers are inconspicuous, light brownish, and hang in long clusters. The leaves and stem are covered in small, hollow, needle-like projections that contain formic acid. Brushing up against these will result in an uncomfortable rash that may be accompanied by small blisters. This rash can last anywhere from a couple of hours to a couple of days. The genus name for stinging nettle, Urtica, comes from the word urtication. Urtication is the act of purposely whipping an area with nettles. This is a folk remedy for relieving pain associated with arthritis or other musculoskeletal pain. Iʼve done this numerous times and it works quite well. Nettle leaves are harvested when they are young. I like it when they are about one foot from the ground. I harvest the top three leaf outcroppings. To avoid the nettle sting you can use gloves when harvesting. Use one hand to hold on to the base of the plant while you use the other hand to snap the top foliage off. You can also use scissors for this process. You can “tend” a nettle patch by harvesting from it often. The plant will grow two more leaf stems from the one where you harvested from. Through consistent cuttings you can keep a nettle patch producing months longer than if you had never harvested. This works best with nettles in the shade. Nettle leaves should never be harvested after the plant has gone to flower. As the plant gets older it develops cystoliths, which are irritating to the kidneys. © 2010 Rosalee de la Forȇt 30

Stinging Nettle Eggplant Parmesan This is a forgiving recipe that can be varied in many ways. Experiment and enjoy! Ingredients 1 diced onion 4 cloves of garlic, minced Olive oil 2 16 ounce cans of crushed tomatoes (best to use your own preserved tomatoes or search out brands that do not contain harmful chemicals in the cans) 1 lb. of cooked ground meat or cooked sausages 2 large eggplants 1 bunch of fresh basil 1 lb. of fresh stinging nettle 2 cups grated mozzarella cheese Pre-heat oven to 325. Slice eggplants lengthwise and lightly cover both sides with olive oil. Place them on a cookie sheet. Do not overlap. Bake them in the oven for 12 minutes and then flip over. Bake for ten minutes more or until they are translucent in the middle. Set them aside. Raise the oven temperature to 350. Fill a large pot with water, bring to a boil, and add the fresh stinging nettle leaves. Boil for about ten minutes and then strain well. Reserve the nettle water for drinking or for a rich fertilizer. Meanwhile, in a large skillet or sauce pan, sauté onion in the olive oil until translucent. add the garlic and sauté for a minute more (being careful not to overcook the garlic). Add the crushed tomatoes, the cooked meat, basil, and boiled stinging nettle. Let simmer for 15 minutes. In a large casserole dish place a layer of the eggplant, followed by a thick layer of the tomato mixture and a sprinkling of cheese. Continue this until the ingredients are used up or there is no more room in the casserole dish. Bake in the oven at 350 for 45 minutes.

Stinging Nettle Pizza Iʼll admit I love pizza. Hereʼs a great way to introduce even the pickiest of eaters to this highly nutritious plant. Variation One One homemade pizza dough (try adding some dock seed flour) One can of pizza sauce Three cups of boiled stinging nettle (see above recipe for instructions) Any additional toppings Variation Two One homemade pizza dough (try adding some dock seed flour) One cup of wild greens pesto (see recipes in the dandelion and chickweed sections) Three cups of boiled stinging nettle (see above recipe for instructions) Any additional toppings Prepare pizza dough according to directions. Cover with a layer of sauce or pesto followed by the stinging nettle and any other additional toppings. Coat with a layer of cheese. Bake in the oven at 350 for 10 - 15 minutes or until the cheese is browned and the sauce is bubbly.

Stinging Nettle on the Side A simple way to enjoy nettles quick. Ingredients Boiled stinging nettle 3 strips of cooked bacon crumbled 1/8 cup of parmesan cheese salt to taste Olive oil After draining the nettle from the boiling water (remember to save the water to drink or to use as a fertilizer), place the cooked nettle in a skillet with two tablespoons of olive oil. Sauté briefly and then add the parmesan cheese, salt, and crumbled bacon. Voila!

Stinging Nettle Soufflé This is a favorite recipe at the Gallagherʼs house. Thanks to Kimberly for sharing her variation of stinging nettle souffle.

Ingredients 1 ½ cups water 4 cups nettle tops 2 T olive oil 1 onion, minced 2 T whole-wheat flour 1 cup nettle broth 6 eggs 1 /2 cups grated cheddar cheese salt and pepper to taste Preheat your oven to 375. Start by cooking the nettle in boiling water for 5-10 minutes. Drain well, saving the broth. Puree nettle in blender and set aside. Sauté onion in oil until golden. Add whole-wheat flour and cook, stirring, for 2 minutes. Slowly add a cup of nettle broth and cook, stirring often for a few minutes until thick. Set aside. Separate the eggs, putting both yolks and whites in large separate bowls. Beat the egg yolks with a whisk. Then add the nettle broth with onion and mix with the yolks. Add the nettles and cheese and whisk again. Beat the egg whites with a hand mixer until they are stiff. Gently mix (fold) the egg whites into the yolk mix. Bake undisturbed for 40 minute and serve immediately after you remove it from the oven.

Burdock Root Arctium lappa Burdock root is a nutritious root that is recognized all over the world as an important food. It is high in iron, minerals, B vitamins, and inulin. Inulin is a nondigestible starch that is sometimes called pre-biotic. It can feed the healthy bacteria in your gut to promote digestive health. It can also help to regulate blood sugar. Called a blood purifier, burdock root supports liver function and can help a variety of skin conditions including eczema, psoriasis, acne, or dry skin. It is a wonderful stir fry vegetable and can also be added to soups or chili. If you are unable to harvest your own burdock root it is commonly found in health food stores and asian markets. Sometimes it is called gobo. Harvesting and identification tips Burdock has a two-year growth cycle. The first year it has large basal leaves that are wooly and more gray color on the underside and greener on top. These leaves can become quite large. In the second year it puts out a flower stalk that eventually will turn into incredibly persistent burrs that are the bane of animal owners. These burrs are said to be the inspiration of velcro. The root is best in the fall of its first year or in the spring of its second year. So basically we are looking for a burdock plant without a flower stalk. You can also use burdock for a trailside nibble by eating the young flower stalks. Simply peel off the outer layer and enjoy the succulent green flesh raw. Burdock roots can be very difficult to dig up. It likes to grow in compact and rocky soils. When we harvest burdock root we use a digging stick rather than a shovel to avoid breaking the root. Iʼve heard of people growing burdock root in containers that can be tipped over easily when itʼs harvesting time.

Marinated Burdock Root We almost always have a jar of this wonderful recipe around. It makes a great garnish and a fancy hors dʼoeuvre. I learned this recipe with Karen Sherwood and I believe she learned it from herbalist Eaglesong at Ravencroft Gardens. Ingredients 6 - 8 burdock roots 2 cups of water 2 cups of Tamari or soy sauce 2 cups of balsamic vinegar 4 cloves of garlic One piece of ginger Wash and thinly slice the burdock roots. Slice the garlic and ginger into matchstick size pieces. Add the burdock root, garlic, and ginger to a medium skillet with the two cups of water Sauté until the burdock is just becoming tender. Add Tamari and vinegar and bring the temperature of the mixture up to simmering While still hot pack into sterile canning jars to seal or store in the refrigerator.

Nourishing Bone Broth Grandmothers knew best by spoon-feeding us chicken soup made from scratch. This incredibly rich brew supports our immune system and provides nourishment that is easy to digest. Science has now validated this time-honored tradition by verifying this is high in many vitamins and minerals that Let food be your best are readily absorbable by the body. Bone broth soup is medicine – Hippocrates high in calcium, magnesium, phosphorus, silicon, sulphur, trace minerals, chondroitin sulphates, and glucosamine. It is also high in gelatin, which is released into the water with extended boiling times. I know I have made an especially rich broth when the liquid hardens slightly when cooled. Besides nourishing the immune system, gelatin has been found to be useful in the treatment of a long list of diseases including peptic ulcers, tuberculosis, diabetes, muscle diseases, infectious diseases, jaundice, and cancer (Weston Price Foundation). The following recipe can be made without the use of burdock, dandelion, and astragalus, but I highly suggest making the effort to include all of them or as many as you can. All help the body maintain health and overcome illness. Astragalus especially supports the immune system – using this herb in our broth is one of the main ways we support our immune system and stay healthy. Omit the astragalus if you are already ill.

You can’t really go wrong with soup. Basically fill a pot with the ingredients and follow the directions. There really isn’t a set amount of how many onions or how much burdock to include. The following is a rough guideline, but please feel free to follow your own intuition (and ingredients on hand) to create delicious bone broth soup. Bone Broth Soup Recipe Ingredients Several bones from poultry or beef. I really like to use ox tail bones. To give you an idea of how many bones, I like to have enough bones to fill half the cooking pot. 1 T apple cider vinegar (helps to draw out the calcium) 1 onion coarsely chopped 2 carrots coarsely chopped 2 big pieces of burdock root coarsely chopped or a handful of dried root Several dandelion roots coarsely chopped or a handful of dried root 15 - 20 slices of dried astragalus root 2 celery ribs coarsely chopped A handful of herbs such as rosemary, thyme, or oregano Place everything in a large pot except for the handful of herbs. Fill the pot with water and bring to a boil slowly. Once it is boiling reduce to a simmer. After a while you will see some foam forming at the top. Gently skim this off every couple minutes until the broth runs clear. Add the handful of herbs and simmer for 8 to 12 hours. When ready, strain off the broth and discard the leftover materials. Store the broth in the fridge or freezer until ready to use for soups, roasts, chilies, etc. Some people like to freeze the broth in ice cube trays. Once frozen these can be stored in a ziplock bag in the freezer and used as individual servings when needed.

Roses Rosa spp. The exotic beauty and alluring smell of roses has enthralled humans for thousands of years. Roses have been found entombed with the ancient Egyptian pharaohs and were highly prized by the Greeks and Romans. The Chinese started cultivating roses around 5,000 years ago and in the late 18th century these roses spread to Europe where they were further hybridized. Josephine, Napoleon's wife, adored roses and strived to grow every known rose species in her gardens outside of Paris. Many credit her for the popularity of roses today. In late 18th century Europe the rose was so highly valued it was used as a type of currency. Wild roses are found growing north of the equator. There are an estimated 35 indigenous species in North America and historical records show they have been used for food, medicine, and tools by the first peoples of North America. The Okanogan of the inland Cascades in WA state ate the flower buds but not the hips and used the thorns for fish hooks. The Athabascan reportedly placed the thorns in the center of warts, which were said to disappear within a few days. All interior Salish used the baldhip rose species widely for medicinal and spiritual purposes. In the modern world there are books and even whole social organizations dedicated to roses. They are grown all over the world and given as gifts as a sign of love and friendship. If they only offered us beauty it would be enough but these tenacious plants offer us food and medicine. You can eat the petals of wild roses when they flower in early summer/late spring as well as the rose hips in the fall. Both the petals and hips are high in antioxidants. Rose hips are notably high in vitamin C. Harvesting and identification tips Wild roses are pretty easy to recognize. They like to live in moist habitats and usually grow in dense thickets. This can be along rivers, irrigation ditches, and riparian areas. They have five petals and five sepals with multiple stamens. The leaves form leaflets that have an opposite growth pattern and serrated edges. Roses are famous for their prickly thorns but technically they arenʼt thorns but prickles. True thorns are modified stems that always originate at a node. Prickles are growths on the epidermis or the outer layer of the stem. All wild roses have prickles and sometimes © 2010 Rosalee de la Forȇt 37

the placement of them can lead to identification of a particular species. As for me, Iʼll probably keep referring to rose thorns, something about the word prickles just isnʼt the same. Harvest rose petal flowers when they are in full bloom - where I live this is usually in May and June. Harvest the rose hips after they are bright red. Some herbalists prefer to harvest the hips after they have gone through at least one frost. It is believed they are sweeter postfrost. This, of course, will depend on the climate where you live. In dry and hot climates the rose hips may dry up before a frost comes. Some places never freeze, and in some places like the coastal Pacific Northwest they will become too soft and mushy before a freeze ever hits. So get your rose hips while the gettinʼ is good. Now I know at this point some of you are wondering, “But if I donʼt have wild roses, can I use the roses in my front yard?” You certainly can use domesticated roses. First, you want to be sure that they havenʼt been sprayed with harmful chemicals. Assume that roses grown for commercial use have been sprayed extensively. Secondly, your best bet is to use roses that are aromatic. Roses that have no smell may not be as good for medicine or food, so use your nose to find the best roses.

Rose Petal Honey This exotic honey is fabulous on toast, scones, tea, pancakes, crepes, or even by the spoonful. Ingredients Rose petals to fill a jar Honey Harvest fresh rose petals and place them in a jar. Rose petals should be fresh, but not wet. For best results the rose petals should be loosely packed into the jar. Pour the honey over the rose petals to fill the jar. Stir well and refill if necessary. Stir again. Let this sit on your counter for a minimum of three days. I like to turn it upside down frequently to help the mixing process. After three days it is ready to consume. Store in the fridge for long term use. You can also use dried rose petals for this honey. Instead of filling the jar the entire way with petals only fill it half way and then add the honey. © 2010 Rosalee de la Forȇt 38

Rose Hip Honey Making rose hip honey is admittedly time consuming, but I assure you the results are well worth it. Ingredients Rose hips honey glass jar Gather rose hips and then freeze them. Once frozen remove all the seeds from the pulp or fruit of the hip. I do this with a butter knife. This is easier to do when frozen as opposed to fresh. Fill a glass jar with the fruit. You can compost the seeds or spread them around your house in the hopes of new baby rose bushes appearing. Now cover the rose hip fruit with honey. You can let this sit on the counter for about three days. I like to turn mine upside down a couple of times a day to help stir it. For long term storage keep it in the fridge.

Rose Hip Syrup This syrup is a great way to use rose hips without having to de-seed them. You can use this syrup in teas or as you would use maple syrup. Ingredients 2 cups of rose hips 4 cups of water one cup of honey Spices such as cinnamon, cloves, nutmeg, allspice, etc. (optional) After gathering the rose hips rinse well. Remove any stems or flower remnants. Bring 4 cups of water to a boil and add the rose hips. If desired add spices. Simmer the rose hips for about 20 minutes or until the liquid is reduced by half. Strain off the rose hips and add a cup of honey to the resulting liquid. Stir until combined well. Store in the fridge - it should last at least a month. ÂŠ 2010 Rosalee de la ForČ&#x2021;t 39

Rose Hip Cordial Make rose hip syrup as instructed above. Add an equal part brandy to the resulting liquid. Store in the refrigerator and this should keep indefinitely. Enjoy this as an afterdinner beverage or simply as a way of preserving the rose hip syrup to be used for sore throats.

Rose Butter You can make rose petal butter or rose hip butter by simply combing these fresh flower parts with softened butter. The petals can be used as is, but be sure to de-seed those hips.

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Bee Pollen

Bee pollen is a powder-like material that is produced by the anthers of flowering plants and gathered by bees. It is an extremely nutritious food that is high in protein, B vitamins, essential fatty acids, enzymes, calcium, copper, magnesium, and potassium. Like other bee products, bee pollen has anti-microbial properties. It is used for combating fatigue, depression, cancer, stimulating the reproductive system for males and females. It is also often used for people with allergies. Bee pollen should not form clumps and should be stored in a tightly sealed container and refrigerated. Like other bee products it is best to get bee pollen from local bees. Heat destroys bee pollenâ&#x20AC;&#x2122;s vital enzyme activity and lowers the nutrient value. Because of this I like to keep my granules raw and add them to yogurt or applesauce.

Bee Pollen Candy This tasty treat is a great way to enjoy the benefits of bee pollen. Ingredients 1/2 cup bee pollen 1 tablespoon cocoa 2 tablespoons water 3 tablespoons raw honey 1/2 cup rolled oats 1 tablespoon vanilla 1/2 cup peanut butter or almond butter 1/2 cup tahini Coconut for rolling 1 teaspoon powdered nutmeg 1 teaspoon powdered cardamon Dissolve the cocoa in the water and mix with bee pollen in a medium size bowl. Add the raw honey and mix well, and then add the nut butter, tahini, bee pollen, rolled oats, vanilla, nutmeg, and cardamon and mix thoroughly. Using your hand form the mixture into small balls. Roll them in coconut and store in the refrigerator or freezer. Caution An estimated .05% of the population is thought to be allergic to bee pollen. If you have never tried bee pollen before it would be best to only start with a couple granules to see if there is a reaction.

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Seaweed Seaweed is a nutritional powerhouse that nourishes us by supplying practically every needed nutrient for our body functions. According to the authors of Vegetables from the Sea “all of the minerals required for human beings, including calcium, sodium, magnesium, potassium, iodine, iron and zinc are present in sufficient amounts. In addition there are many trace elements in seaweeds.” Kelp, a brown seaweed also has significant amounts of Vitamins A and C as well as many B vitamins. Eaten daily seaweed can improve the health of your hair and support joint health. Kelp can also nourish the thyroid, thus improving metabolic function. Harvesting and Identification Tips If you live near the ocean harvesting your own seaweed is easy and fun. You may need a special license in order to do this. If you have spent any time on the beach then you are probably familiar with bullwhip kelp or Nereocystis luetkeana. This kelp grows in underwater forests and provides a rich habitat for all sorts of sea creatures. It attaches to the bottom of the ocean floor and then grows to the surface of the water using a hollow structure called a stipe. At the surface of the water it has long flowing fronds that collect energy from the sun from photosynthesis. All parts of kelp are edible. The stipe can be preserved by pickling and the fronds can be easily dried. To harvest the fronds you will most likely need some sort of boat to access the kelp forest. Once you have found a dense growth that can sustain some harvesting, heave the heavy fronds into the boat and place them in a large bag. You will see that the fronds are attached to the head of the stipe by a stringlike structure. To sustainably harvest these fronds use scissors to cut above this stringlike structure. In this way the fronds will continue to grow. Dry the fronds in the sun. We place ours on clothes lines or fences and secure the slippery pieces with clothespins. On HerbMentor.com, John Gallagher has a great video outlining all of these steps. Kelp fronds can also be bought from many herbal retailers and used in the recipes below. When buying kelp be sure it is coming from a good clean source as it can concentrate heavy metals. See the resources section for my preferred places to buy kelp. © 2010 Rosalee de la Forȇt 42

Seaweed Energy Bars

This is THE favorite treat in our house. Even if you think you don’t like seaweed, give these a try!

Ingredients 1/2 cup of kelp (Nereocystis luetkeana) 5 cups of ground nuts (I often blend almonds and walnuts) 1 cup maple syrup Coconut oil (or butter) to oil the pan Blend together the granulated kelp and the ground nuts. Add the maple syrup. The end consistency should be a sticky dough that isn’t too wet. Grease a 13X9 glass casserole dish using coconut oil or butter. Transfer the mixture to the casserole dish. With clean, wet hands, evenly press the nut mixture into the dish. Bake at 350 for 15 - 20 minutes. It is done when the center no longer looks moist and the edges are golden brown. Let cool for 15 minutes and then cut into bars. Wait until at room temperature to transfer the bars to a plate.

Sea Zest Seasoning The recipe combines three sources of nutritional powerhouses for a tasty herbal seasoning that adds zest to vegetables, meats, sandwiches, and salads. This simple recipe can be a base for many other kinds of seasonings. You could add savory herbs like rosemary, thyme, or oregano. You could also add spicy seasonings like cayenne, ginger, or turmeric. Ingredients 3 cups toasted and ground up sesame seeds 1 cup granulated kelp 1 cup of cut and sifted nettle Preparing the sesame seeds You can buy sesame seeds in packages or in bulk at your natural foods store. Sesame seeds are high in oils and can go rancid easily, so be sure to buy from a fresh source. When making Sea Zest Seasoning in our home we start with three cups of sesame seeds. If this seems like too much for your family, you can reduce the amount of ingredients in ratio. (For example you could do 1 ½ cups of sesame seeds and a half cup each of kelp and nettle.) Toast the whole sesame seeds on low heat. We like to use a clean and dry cast iron pan for this, but whatever you have will work fine. Be sure to stir them often so they toast evenly and do not burn. Once they become darker in color and have a nice aromatic smell, remove them from heat. Using a food processor or blender, grind the seeds into powder and then place in a large mixing bowl. Add one cup each of granulated kelp and cut and sifted nettle leaf to the sesame seeds. If you are beginning with whole kelp fronds or whole nettle leaf then you can use the food processor to mince them up well. One word of caution is that it’s better to have granulated kelp rather than powdered kelp. If it’s too powdery it doesn’t mix well. Also, buying whole kelp fronds will ensure better quality than buying it granulated. Because sesame seeds are high in oils, you’ll want to consume this seasoning quickly so that it doesn’t have a chance to go rancid. If it has gone rancid you’ll notice the strong unpleasant smell. You can store excess seasoning in the fridge for better storage.

Where to harvest Whether you live in the city, the suburbs, or in a rural area you can find places to harvest. It can take time and persistence before you find your ideal harvesting areas but the rewards are well worth it. Just keep your eyes open and curious. Here are a few areas that may prove fruitful for you: Your own garden - admittedly a no brainer, but if you do have a garden encourage the growth of dandelions, chickweed, lambʼs quarters, etc. Your friends and neighborʼs gardens - Offer to weed for your friends and neighbors. You can walk away with bagfuls of nutritious food and theyʼll think they “owe” you for your kind deeds. Community gardens - In Seattle, WA there are community gardens springing up everywhere. When I lived there I would wander through to enjoy the growing greens amongst the cement and was always struck by the plentiful dandelion and chickweed stands. Even if you live in a populated city you can hopefully find a garden somewhere to harvest from. Local organic farms - Most farmers are thrilled that you would like to pick weeds at their farms. This can be a goldmine of nutrient dense food and the start of a great relationship between you and your local farmers. Wherever you harvest, be sure that it is free of chemical and organic pollutants. You want to avoid dog poop as much as round-up. Also be sure you are allowed to pick in an area. Harvesting plants illegally is just not worth it, especially since many people are happy to have you take care of their weeds.

Further Resources HerbMentor.com This innovative website offers many different ways to learn about herbs, including videos, e-books, articles, recipes, herbal basics, how tos, and community forums where you can ask all those burning herbal questions. Herbal Roots Zine An electronic magazine that is aimed at encouraging kids to learn about herbs, although I have to admit I enjoy it as much as the young ones. Each month Kristine offers a new herb and each magazine comes with herbal recipes and much more. HerbMentor.com members can access a portion of eachʼs monthʼs zine. Books Healing Wise, Susan Weed A fabulous book with in-depth nutritional and medicinal information on many of the plants highlighted in this ebook. The Essential Wild Foods Survival Guide by Linda Runyon Full of recipes, nutritional profiles for plants, and harvesting and identification tips. Wild Foods for Every Table by The Essential Herbal Magazine Over 120 pages of fabulous recipes. Available at The Essential Herbal website. Discovering Wild Plants by Janice Schofield Specific to the coastal northwest, this is one of my favorite foraging books. Billy Joe Tatumʼs Wild Foods Field Guide and Cookbook by Billy Joe Tatum A great book that is out of print but available pretty widely used. I do want to mention that a few years ago this book was $1, now the cheapest Iʼve found is $10 and rising, so if you are interested in wild foods you may want to snag this before it gets to collectorʼs status. Stalking the Wild Asparagus by Euell Gibbons Considered a classic, as it is one of the first wild foods cookbooks of the modern era. Many books are available by author Steve Brill including Identifying and Harvesting Edible and Medicinal Plants Buying Seaweed Ryan Drum is a great source for seaweed information. He also sells a variety of seaweeds in bulk. Scroll down to the bottom of his website to download a pdf order sheet.

About Rosalee Rosalee de la Forȇt is a clinical herbalist and Structural Medicine Specialist who lives on the edge of the wilderness in the Northeastern Cascade Mountains of Washington State. She contributes regularly to HerbMentor.com where she enjoys answering questions in the community forums and providing herbal education through e-books, articles, videos, and photography. As part of her private practice, Rosalee sees clients at her office in Twisp, WA for Structural Medicine sessions as well as Herbal Health Consultations. She also offers Herbal Health Consultations by phone. To learn more about Rosalee and the services she offers you can visit her website at www.Rosalee.info.

Disclaimer This book is a cookbook and not a field guide. Be absolutely sure you know which plants you are harvesting and eating. This e-book does not attempt to diagnose medical conditions or prescribe medicine. The reader uses it at his/her own risk. © 2010 Rosalee de la Forȇt 47